Core Stabilization Plan 3

Plan Details

The Core Stabilization Plan 3 routine by JefitTeam is a 3 day workout plan. It is a advanced level plan to achieve general fitness goals.

Plan Description

This is a core stabilization program designed to strengthen the 30+ muscles that make up the core. T... Read More

This is a core stabilization program designed to strengthen the 30+ muscles that make up the core. This goes beyond traditional abdominal exercises. Keep in mind the core functions in many ways such as performing: -spinal flexion -trunk rotation -lateral flexion -diagonal movements -stabilization Our 7-minute routine focuses on that last item above - stabilization. Perform each of the five exercises for either 60-45-30 seconds depending on the day. Remember - don't hold your breath (known as valsalva maneuver) and focus on your breath during each minute of exercise. Exercise Notes: 1. Crunches - do not perform a traditional crunch! in this routine, the goal is to lie supine, keeping the hips and knees at ninety degrees. Next, raise the shoulder blades completely off the floor and HOLD. Remember to focus on your breath. 2. Side Bridge - do not perform reps - raise the hips off the floor and HOLD. 3. Bird Dog - alternate between lifting the right arm/left leg and then the left arm/right leg. Each rep. should be held for 2-seconds. 4. Plank - raise body off the floor - keep the body engaged and straight as a board and HOLD. 5. Bridge - raise the hips off the floor and hold - keep the body engaged. Place a foam roller or yoga block between the legs as you squeeze the inner thighs throughout. Stay Strong Together, MICHAEL WOOD, CSCS Jefit